Friday 01.06.23

Strength Training:

Upper Body Push and Upper Back Superset (every 2:30):

- Dips: 0x12, 0x11, 0x10, 0x9, 1x 2x8 0x 2x8

- Band Pull Aparts: 4x13, 4x12

Vertical Push (every 2:30):

- Landmine Presses: 51x 1x10, 50x 3x10

Triceps and Shoulders (every 3:20):

- Overhead Triceps Extensions: 91x 1x12, 90x 2x12

- DB Lateral Raises: 35’s x 1x12, 30's x 2x12

Cardio (20:00 minimum):

10x 2:00 rounds of:

- Push Ups: 5x12, 5x11

- Row the rest of the round

Score: 115 total push ups and 3217m rowed.